Monday, December 6, 2010

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is kick/swim/drill/swim by 25's
1:00 rest
With fins...
4 x 50 choice breaststroke drill @ 1:00
6 x 75 @ 1:30 - 50 breast pull w/dolp kick desc 1-3 & 4-6, then :10 rest, then 25 LUNGBUSTER
8 x 25 @ :35- dolph kick on back FAST at least 1/2 way on all 8:
odds- dolphin kick on back kick as far as you can go, then choice kick
evens- kick free w/arms toward ceiling @ :40
1:00 rest, check HR & take fins off
12 x 125 @ 2:00 as follows:
-last 50 of each one is swim breaststroke desc 1-3 to something juicy
- for the first 75 of each, alternate free swim & IM swim (no free) from one 125 to the next
1:00 rest after #12, check HR
Put fins back on...
With fins:
9 x 150 swim @ 2:40 desc 1-3 to all out smoking FAST
Check HR after #9
Take fins off after #9, check HR
200 easy drill = 4700 scy
Do an excellent job on your HW tonight, get to sleep as early as possible. Have a great day!